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Best Healthy Vegetable Chart - Calories, Fiber, Vitamins, Minerals

Eating vegetables provides many health benefits, and adults are encouraged to eat at least 3 cups of vegetables every day.

It is well known that people who eat more vegetables in a healthy diet, have reduced risk of many chronic diseases.

In a sense eating vegetables offsets what is missing from highly processed foods - fiber, vitamins, nutrients, minerals. Vegetables also provide bulk to meals slowing down digestion rates and stopping the sudden peaks in blood glucose levels and crashes that trigger hunger pangs and overeating. But what vegetables should you eat and why?

This article provides very comprehensive charts of nutrients for 70 common vegetables. The data has been standardized for a serving of 100 g so that you can make direct comparisons.

The columns in the tables can be sorted so you can instantly see which vegetables have the lowest calories per 100g, the highest levels of fiber and protein and so on for a comprehensive list of nutrients. Protein is very important for vegetarians and especially for vegans.

In addition, ratings have been derived by combining the nutrient data to provide a list if the best vegetables in terms of macro-nutrients (calories, protein, fat, fiber, carbohydrate), Vitamins and Minerals. A list of the best overall vegetables is also provided in terms of all the nutrients combined.

Which vegetables are the healthiest? Source: Public Domain

Which are the Healthiest Vegetables?

The three tables below summarize the key nutrients for common vegetables. There are many more nutrients, but the ones shown are those for which there are moderate levels in most vegetables.

Each of the columns is sortable so you can instantly see which vegetable has the most (or least) for each of the nutrients

To provide overall summaries of the best overall vegetable for each of the three groups, simple formulae were used to derive a weighted combined rating.

For Vitamins and Minerals, the nutrient values were added together after giving each one an equal weighting. The score produced showed the vegetable with the best overall content of vitamins and minerals.

For the macro-nutrients the same process was used but the values for calories, fat and carbohydrates were included as negatives because the healthiest vegetables have the lowest calories, fat and carbohydrate per 100 g.

To provide an overall list of the best vegetables ( the best all-rounders) the three scores for macro-nutrients, vitamins and minerals were added together after giving them equal weightings.

An extra overall score was applied for root, stem and bulb type vegetables. Leafy vegetables may have an unfair advantage in that they contain very little starch and other carbohydrates which reduces the concentration of the other nutrients.

The best ranking vegetables in each category have been shown below in ordered lists, with the vegetable with the highest value shown first and then the next highest, etc.

Good healthy vegetables are like old reliable friends for diets and meals. Source: Public Domain Discover which vegetables are the healthiest in terms of various
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